Serving Sizes, How Much You Should Be Eating
Graphic Credit: Stay Fit N Young
How Much Should Your Little One Be Eating?
Graphic credit: Mommy Maricel
If you’re struggling with understanding serving sizes, these graphics can provide some guidance!
General ‘rules’
Start with non-starchy vegetables, and fill your (or your little’s) plate 1/2 way with them
Add protein (1/4 of the plate)
Add fats (see serving sizes, a serving with each meal)
Add carbs (1/4 of the plate)
Eat until satiated, not stuffed
Fill up on non-starchy vegetables first
For littles
They have an innate ability to regulate their hunger and fullness cues, and their intake naturally changes during and between growth spurts
Never force them to eat, or bargain with them to clean their plate
Appropriate portion sizes are smaller than you might think
Expose your little one to a variety of foods from ALL food groups and categories of foods
Additional resources
Tips for picky eaters —> click here
Introducing solids —> click here
More on protein —> click here
If you are looking for more guidance on what to eat —> click here
Prebiotic Foods And Resistant Starch
Photo credit: Denise Johnson
Rashes and food reactions are symptoms of an immune system gone haywire, and the underlying mechanisms for how this happens involve diet and the gut microbiome.
Diets low or void of prebiotic foods (like a Western-style, Carnivore, Ketogenic, or low-complex carb diet) can increase the risk of this happening.
Prebiotic foods are fiber-rich (often missing from diets like those mentioned, among others) and promote the growth of beneficial gut microbes. These microbes make short-chain fatty acids (SCFAs). SCFAs help regulate inflammatory responses in the body.
When levels of beneficial gut microbes are low or out of balance, you can end up with low levels of SCFAs, leading to dysregulation of inflammatory responses and lots of inflammation.
Inflammation causes the immune system to react, which triggers rashes like eczema and food allergies.
What can you do? Add prebiotic foods to your diet to promote the growth of beneficial gut microbes! Examples include:
Flax seeds
Hemp seeds
Legumes
Pumpkin seeds
Quinoa
Brown rice (cooked and cooled)
Steel-cut oats (cooked and cooled)
Whole grains
Vegetables (nonstarchy, raw have higher prebiotic content)
Cruciferous (broccoli, cabbage, cauliflower, Brussels sprouts, arugula)
Leafy greens
Onion
Leek
Garlic
Chicory root
Asparagus
Jerusalem artichoke
Dandelion greens
Other nonstarchy vegetables
Vegetables (starchy)
Sweet potatoes/yams
Potatoes (cooked and cooled)
Fruit
Apples
Green bananas (less ripe ones)
Berries
Notice that brown rice, oats, and regular potatoes should be cooked and cooled. This changes the structure of the starch they contain and makes them resistant starch. Resistant starch is prebiotic. It also doesn’t result in blood sugar spikes (a benefit if you struggle with blood sugar issues like insulin resistance, metabolic syndrome, and diabetes).
How To Save Time Preparing For Your Diet Plan
Photo credit: Jan Sedivy
One of the biggest challenges to making changes to your diet and sticking to your new plan is the time it takes to prepare good-for-you meals and healthy snacks.
Here are some tips to help you save time and stay on track!
Chop vegetables ahead of time, place in containers or bags so you can grab them on the go as snacks, or throw together a quick salad
Have a favorite vinegar on hand (balsamic, rice vinegar, red wine vinegar, fresh lemon or lime) and healthy oil (extra virgin olive oil or avocado oil) to make a quick dressing for salads
Add vegetables and the dressing to a container (even a large zip lock bag), shake to mix, and eat
Great for a quick on the go salad, and you can take it to work for lunch or a snack
Add hardboiled egg, chicken, nuts, or any other protein of choice to make it a meal
Invest in a crock-pot or instant-pot
Recipes are available everywhere, throw in your ingredients before you leave for work in the morning, turn on the machine, and when you arrive home, you’ll have a hot, home cooked meal waiting for you
Leftovers can be taken to work with you the next day for lunch
Shop online for groceries, there are a variety of options for this nowadays
Cook in large batches, divide food into smaller containers or freezer bags, and freeze to enjoy throughout the week, or to take with you to work
Cook with friends, and take turns making meals together to increase the fun factor and turn the work of cooking into a fun and social activity
Purchase pre-made meals and snacks, Territory Foods, Blue Apron, Freshly, and Graze are examples of companies that deliver fresh ingredients to your door on a weekly basis, and you can search for more such companies in your area online**
Many deliver precooked meals, and also cater to special dietary needs
Some meal kits are now sold in stores, and the Guide to Cutting Meal Kit Costs provides helpful tips on how you can take advantage of savings
Need more assistance or have questions? Contact me today!
*Adapted from the Bioindividual Nutrition Institute
**This is not an endorsement for any particular company, these are simply examples of companies that provide meal services
If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:
Help you understand which foods to avoid if you are embarking on an elimination diet
Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others
Show you what those natural food chemicals are
Teach you what foods are common allergens
Guide you in choosing what foods to eat and in what amounts
Tips For Navigating The Supermarket
Photo credit: rawpixel
My number 1 nutrition tip is to eat quality, nutrient dense, whole, real foods.
If you’ve checked out my Nutrition Recommendations, you’ll understand why! If you haven’t, definitely check them out.
A diet of whole, real foods means eating foods that are in their real form.
To shop for whole, real foods, go around the perimeter of the store, and avoid isles where packaged products are found.
Start in the produce section and fill up your shopping cart with a variety of seasonal fruits and vegetables and select a variety of bright colors. Aim to try at least one new ‘fun’ fruit or vegetable per week.
Buy your meats at the butcher counter and buy organic/grass-fed/pastured/free-range products when possible. These types of animal products have a healthier fat and overall nutrient profile than their processed [grain fed] counterparts.
If dairy is included in your diet, purchase full fat dairy. Low-fat and nonfat versions have sugars and other substances added to them in order to improve the taste and texture of these processed foods, so avoid them.
When it comes to condiments, read the labels. For oils, look for organic, and first cold pressed products. Avoid condiments that contain added sugars and high fructose corn syrup, and even agave (many salad dressings are loaded with extra sugars like this).
Because you are buying whole, real foods, many of them will not come in labeled packages, and this is good!
When purchasing foods that have labels, if you can’t pronounce an ingredient, don’t buy it. Also, the fewer listed ingredients the better (5 or less is best). Remember that whole, real foods don’t have ingredients because they are ingredients!
Beware of packaged foods disguised as healthy. As an example, just because it says gluten free on the box, doesn’t mean it’s a health food!
Reference:
Zeratsky K. Healthy Lifestyle. Nutrition and healthy eating. Mayo Clinic.http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/functional-foods/faq-20057816. April 11, 2015. Accessed July 11, 2017.
Snack Ideas
Photo credit: Kelly Sikkema
Healthy snacks fuel your engine. Macronutrients (carbohydrates, fat, and protein) and micronutrients (vitamins and minerals) give your body what it needs so it can do everything it’s supposed to (develop, grow, build, repair, function, and thrive).
Some of my favorite snacks:
Hard-boiled eggs - protein, healthy fat (if sensitive to chicken eggs, duck eggs might be an option)
Seeds and nuts - protein, healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients
Dried fruit - carbohydrates, fiber, high in sugar so go lightly
Sliced avocado - healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients
Fresh fruit and vegetables - carbohydrates, fiber, a wide range of vitamins, minerals, and other phytonutrients
Cut up and dip in nut or seed butters, guacamole, and/or hummus for an extra nutrient boost
Vegetable chips/kale chips/beet chips
Nut and seed crackers
Roasted chickpeas, or other beans - protein, carbohydrates, fiber, a wide range of vitamins, and minerals
Drain canned chickpeas or other beans, place on a cookie sheet, add favorite seasonings, bake until crisp
Natural beef, salmon, or turkey jerky
Look for as few ingredients as possible
Lara Bars, Rx Bars or Epic Bars
Yogurt - protein, healthy fat (go for unsweetened, full-fat versions), probiotics
Fruit and nut/seed balls
Dried fruit (dates, raisins, prunes, apricots, etc.), nuts/seeds (sunflower seeds, pumpkin seeds, almonds, walnuts, etc.), add to a food processor and mix/blend until sticky, roll into balls, can roll in raw cacao powder (extra antioxidants, and minerals) if desired, keep refrigerated
Cooked chicken thighs or cooked chicken breasts, meatballs, or turkey balls, keep them ready in the fridge to grab on the go or in a pinch when you need a protein-rich snack
Dark chocolate, 70% or higher, about 1 oz serving – antioxidants, minerals
Power smoothie, blend well
Protein powder - 1 - 2 scoops/servings
Nuts, seeds, nut/seed butters - 1/4 cup nuts/seeds, 1-2 Tbsp nut/seed butters
Kale, spinach, carrots, beets, broccoli, cauliflower, other vegetables - 1-2 cups
Blueberries, other berries, banana, apple, other fruit (go lighter on fruits, they add sugar, berries are lower in sugar) - 1 piece of fruit, 1/2 cup berries
Water or milk of choice - 1/2 - 1 cup (more liquid will thin out the smoothie)
Raw cacao powder, turmeric, cinnamon, other spices - anti-inflammatory and antioxidant nutrients - 1 tsp
Avocado or avocado oil, olive oil, coconut oil, butter, ghee, or coconut cream - healthy fat - 1-2 Tbsp
Ice - your call ;)
Chocolate (Avocado, Sweet Potato, Or Banana) Pudding Or Frosting
Pro Tips:
Always take into account your unique tolerances.
Eating healthy sources of protein and fat throughout the day helps balance blood sugar, which improves mood and energy. It also keeps you full longer.
Aim for a source of protein and fat with each meal too!
Need help or have questions? Contact me today!